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1/13/14
A- 8 OTM
F.squat x 2 (240# / ~80%)

B- 5x (rest/need)
halting clean DL + hang clean + clean
= 185#, 205# x 4

C- 5x
– 45 sec max reps ground to OH (185#)
– rest 45 sec
= 6, 5, 4, 4, 7 or 8 (just clean)

D- 10 OTM
– Odd: 15 wall ball (16# to 12 ft target)
– Even: 10 C2B

1/14/14
A- 3x (untimed)
– 10-12 kipping HSPU (focus on form, no wasted motion)
– L-sit / planche hold (accumulate 45-60 sec)
– 15 BJ (24″)

B- 12 OTM
snatch + OHS (150# / ~78%)

C- 8 rounds for times
– row 100m
– 4 push press (115#)
– 8 burpees over bar
– 4 push press
– 4 bar MU
– rest 60 sec
= 1st 5 rounds (1:25-1:33), last 3 rounds ~1:50
* note, would have done 10 rounds (RX) but space was super limited

1/17/14
A- 2x (untimed)
– 10 candlestick roll ups
– 10 box step-off jumps
– 15-20 sit ups
– 15-20 back ext

B- 15 min build push press + push jerk
= 115# (3+3)x3; 135# (3+3), (2+2); 185# (2+2)x2; 205# (1+1)x2; 215 (1+1)

C- Squat (@ ~2 min)
6 – 215 (65%)
4 – 250 (75%)
2 – 285 (85%)
max – 275 (82%) = 7

D- 2 min AMRAP x 2
– 6 thrusters (115#)
– 6 box jump overs
– 6 pushups
* rest 4 min b/w = 2 rounds + 4 thrusters ; 2 rounds

E-
– Row 1000 m
– 25 shoulder to OH (115#) = 5:12
rest 4 min
– row 500 m
– 20 shoulder to OH (135#) = 3:42

1/18/14
A1: 2 min AMRAP
– 4 MU
– 8 DL (225)

Rest 3 min, then
A2: 2 min AMRAP
– 4 power clean (185#)
– 8 C2B

Rest 3 min, then
A3: 2 min AMRAP
– 4 f.squat (155#)
– 8 T2B

Rest 3 min, then
A4: 2 min AMRAP
– 4 snatch (135#)
– 20 double unders

Rest 3 min, then
repeat A1 – A4 again
SCORE:
A1: 32 = 2 + (4,4) / 25 = 2 + (1,0)
A2: 28 = 2 + (4,0) / 25 = 2 + (1,0)
A3: 36 = 3 + (0,0) / 35 = 2 + (4,7)
A4: 51 = 2 + (3,0) / 48 = 2 + (0,0)
* note: back was getting a bit tight during the snatches

B-
– 10 min elliptical / recovery
– mobility work

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